Doctor Reveals How To Be “The CEO Of Your Own Health.”

Doctor Reveals How To Be “The CEO Of Your Own Health.”

“Right now you have to be the CEO of your own health, you have no choice. There is a supermarket of options, which is one of the problems.”

Dr. Daniel Lord, DC

Physical Medicine Lead for Facebook Health Center

What Would You Like to Do?


3 Exercises You Can Do RIGHT NOW!

Be sure to check out the LifehackrDiet Video Show notes for content and links mnetioned in this content.


Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.


“​Counting my positive health-care experiences while working in the corporate world, could be summed up on one hand and one finger.”

I have had chronic back spasms all my life. If I had a flare while working in the corporate world, I had one choice, to get time off to go to visit a medical professional. This was always stressful and left me more willing to “grin and bear it” than actually jump through hoops to get help. Then came the journey along the yellow brick road…towards relief. I would go to see my doctor who would tell me to go see a specialist. That specialist would recommend physical therapist. The physical therapist would suggest a chiropractor…
All these options suck up time, cost money and create stress. I never knew who was right and who I should listen to, and in the end I just tried them all and hoped for the best. of health provider options


At our current moment and place in corporate culture timeline, we are only just starting to appreciate the interconnectedness of health and happiness with productivity and loyalty. There are some early adopters like Facebook, who see the health and wellness of their employees as a key to productivity and loyalty. “There are people there [at Facebook] that say: We don’t want to leave for different companies simply because of having this health center here because it’s so comprehensive.” explains Dr. Daniel Lord DC, who is the physical medicine lead at the Facebook Health Center.

Dr. Lord describes his team, “We have two chiropractors, three physical therapists, an acupuncturist and so our team is going to double because we’re actually building a bigger center so I will have even more of each. And that team reports to me and we will work right alongside with primary care so there are four MDs, about eight nurses. There is a behavioral health person, two now, therapists. Also a nutritionist is on staff and so we are one big team.”


The number one issue Dr. Lord sees at Facebook is back pain, “It’s not surprising, they are a bunch of tech professionals that are highly, highly motivated, type A high-performing, very passionate about what they do, people.” He explains, ” back pain is the number one issue because people work at computers and they sit for long periods of time, they are stationary.” “I went over to Africa with a team of doctors and therapists and we were serving some underserved communities and we were providing them with healthcare. And one of the things that I thought was really interesting is that they didn’t have any lower back pain there and we [the developed nations] have a horrible lower back pain problem. They are doing manual labor and we are just sitting at desks so how do they have no back pain?” observes Dr. Lord. “They move correctly. They drive all the force throughout the day through their hips which is correct.” to be the CEO of your own health


One of the problems with our current health care system, explains Dr. Lord, “…right now you have to be the CEO of your own health, you have no choice. There is a supermarket of options which is one of the problems.” He goes on to describe a recent market study by Dr. Scott Halderman reviewed on discussing the current predicament of patients seeking care for back pain. Dr. Lord explains, “[The] conclusion was that there is definitely effective treatments for back pain but it’s hard because there is a supermarket out there. You could get a massage, you could go to the chiropractor, you could get acupuncture, you could take pain meds, you could take supplements, you could go to a trainer, you can go to an orthopedist,… And on and on and on.”

Dr. Lord sympathizes with the problems a patient has in trying to decide which provider to go to. How do you manage the pain? How do you prevent the back pain from reoccurring? “Those are questions that I am trying to deal with and I’m trying to educate people on because at the end of the day a lot of these things are businesses. People who are selling you something, they have the hammer and you are the nail and so everything is going to sound good if they try and pitch you on it.”


As health care consumers, Dr. Lord believes firmly in the idea of being the CEO of your own health. He defines that as not only having a good doctor to talk with, about your health issues with, but also educating yourself.

He goes on to explain his approach with patients at the Facebook Health Center, “We’re going to coach them not just okay, you need to have good posture but actually the strategies behind it; what you can do with Micro-Breaks, what you can do with positioning on your chair, different strategies of moving at your desk to really making sure that they move and which it helps them heal faster and it prevents it from coming back.”

“…When we educate people to prevent back pain, we are teaching them how to move through their hips and that’s the number one thing. It doesn’t matter why your back hurts, somehow the structures in your back got stressed.”

Dr. Lord continues “… It’s all a part of the continuum of care. And then we are not just shoving them out the door, the other really big piece is bridging the gap from okay, I have pain, it’s gone to then now I’m going back to my normal activities and healthy lifestyle. How do you bridge that gap?” Health Products


Working in the high-tech sector, you would think Dr. Lord would have access to some pretty cool and expensive tools. The truth is that he is a fan of simple affordable consumer gadgets, “…some of my favorites I would like you to know that are actually useful, one is called Lumo Lift and this is really a cool piece of the technology because it not only tracks your steps which a lot of them do, it tracks your movement throughout the day, it also tracks your posture. And it’s kind of ingenious where it vibrates if you are in a bad position.”

“It’s a perfect indicator of where your posture is because it can tell if you are hunching forward or rolling your shoulders. It also coaches you so you can do coaching sessions …so if you hunch over too much it will give you a couple buzzes to remind you to sit back up so it’s kind of a cool biofeedback way to improve your posture habits.”

Some other low-tech items Dr. Lord likes to prescribe are, “The other thing that I really like to use is called Intelli-Skin. And it is not a technology… It’s just a shirt but the technology is in the materials. It’s kind of a compression shirt so it fits fairly tightly so it is comfortable for some people, not as comfortable for some other people but people who are able to wear it get really great results.”

“The Fluid Stance, it looks like a surfboard and it is kind of like a balance board, but it’s more stable than a wobble board or what you would see like in a PT area or a gym where it’s like really stable. It’s just a little unstable where you can shift your weight and move your ankles back and forth and you balance but you are not in fear of falling.”

“Another one is a floormat for workstations, it is called Topo. And it’s interesting because it has kind of a foam soft feel that you would normally think of for the mats… You can stand on the edge and like stretch your calf. You can stand on… There is a big hump in the middle that you can change your foot position and it’s all cushiony, but it kind of gets you to move around as you stand and put your feet in different positions and stretch your feet in different positions.”



Facebook, along with a select number of American corporations understand that the health and happiness of their employees and the importance of a healthy corporate culture, are all factors that positively effect their bottom line.

Regardless of what your employer does or does not offer you in the way of health care perks, it’s up to you in the end, to educate yourself with simple, evidence-based actions that can help you navigate the supermarket of medical offerings.



What does your company offer you in the way of health care? Have you found good evidence-based solutions that have helped your wellness? What tools or techniques do you use to keep yourself healthy? Let us know in the Comments Section below..

“In the end, learning how to adapt your habits and environment towards prevention, is the key to a healthy outcome.”

What Would You Like to Do?



“Well I’ve had the pleasure of hanging out at Facebook the past few years. It’s definitely different relationship that you have with your patients and it definitely gives me the advantage to really focus on patient care because I don’t have to deal with the business aspects of running a clinic.” – Daniel Lord, DC.


  • How Facebook takes care of their employees with in-house integrated medical care that delivers a well rounded approach to caring for the individual.
  • Employees love this perk so much that many of them say that they won’t work anywhere else.
  • Daniel’s #1 common problem that he treats is back-pain because people sit and work at computers all day.
  • Daniel wants to teach his patients how they be the “CEO of their own Health.
  • Eliminating pain is important but so is preventing it from returning!
  • There is a “super-market” of choices for patients, how do you choose which solution to solve your problem?
  • Many developing countries don’t have the same back-pain problems modernized countries do, find out why.
  • Something you can do right now to help yourself: “abdominal contraction of 20% on, at all times.
  • Daniel has a short list of electronic and physical gadgets/tools that he loves and help people be healthier while they work; Lumo Lift, Posture Shirts, Fluid Stance and the Topo Anti-fatigue Mat. Listen to the podcast and learn why.




It’s very important for your health and wellbeing to take micro-breaks every 20 minutes , and just spend 30-60 seconds doing one or several of these exercises at your desk.



Daniel’s Website and blog: Practice Posture

Facebook Health Center Team

Scott Halderman was the lead author of the Spine-Health article mentioned

Kelly Starrett, Doctor of physical therapy.
MobilityWOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance.

Sit Better, Live Better: Excerpt From Dr. Kelly Starrett’s Becoming A Supple Leopard

My Hands Are Tingling…

Functional sitting // Go ahead…lean back in your chair.

Foundation Training – Rapidly increase your back strength, flexibility, and balance quicker than you could ever imagine.

Micro Breaks No.1 // The McGill Overhead Reach

Microbreak No.2 // Standing Posture Reset

Microbreak No.3 // Cracking Up With Coach Stevo





There is so much great actionable content in this episode, but the big takeaway is simple; There are so many choices available to treat your ailments, aches and pains, but it all starts with you being an active, informed participant in your health journey.

We all need to be The CEOs of our own Health.


Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.


Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.


© 2015, Man Mountain Productions, Inc.


How to Stop Drinking Soda. Awesome Steps for Success!

How to Stop Drinking Soda. Awesome Steps for Success!

“What if I told you there are 3 really easy steps that could wean you off of drinking sugar or diet sodas…”

– How to Stop Drinking Soda. Awesome Steps for Success!


Be sure to check out the LifehackrDiet Video Show notes for content and links mnetioned in this content.


Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.


“You have to drink fluids every day to stay hydrated. It’s your choice whether you drink empty calories and unnecessary chemicals or something healthier.”

How to Stop Drinking Soda. Awesome Steps for Success!

Here is a sobering fact, “Two out of three adults and one out of three children in the United States are overweight or obese and the nation spends an estimated $190 billion a year treating obesity-related health conditions. Rising consumption of sugary drinks has been a major contributor to the obesity epidemic.” Harvard School of Public Health.

If you think that drinking diet sodas will get you off the hook, think again! Here are 3 of the top 10 reasons (in no particular order) from

  • Diet soda is calorie-free, but it won’t necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70% greater increase in waist circumference compared with non-drinkers
  • It’s associated with an increased risk of type 2 diabetes. Drinking one diet soda a day was associated with a 36% increased risk of metabolic syndrome and diabetes in a University of Minnesota study.
  • It may hurt your heart. Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack, or vascular death, according to researchers from the University of Miami and Columbia University.

Ok, enough of the scare tactics! I too was a diet soda drinker before I starting down the path of the LifehackrDiet. I had to wean myself off of them too, now I want to share with you three awesome steps to stop drinking soda that worked for me.

Here is the root of the problem, our bodies are approximately 60% water and during the day we are losing it through sweating and urination. Health authorities recommend drinking at least eight 8oz glasses of water, 64 fl oz or around 2 liters a day. I try to target 80 fl oz of water a day with mixed results.

Not only is water a necessity, but you can use it as a weight loss tool.

“One study showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.” Department of Human Nutrition, Foods and Exercise

Water is something we have to consume for our very survival. We are bombarded by marketing messages trying to sell us beverage products that are not healthy forms of hydration. “A typical 20-ounce soda contains 15 to 18 teaspoons of sugar and upwards of 240 calories. A 64-ounce fountain cola drink could have up to 700 calories. People who drink this “liquid candy” do not feel as full as if they had eaten the same calories from solid food and do not compensate by eating less.” Department of Nutrition at Harvard School of Public Health

The bottom line is, It’s up to you whether you consume beverages that help or hinder a healthy lifestyle.


Step 1: Wean Yourself off of the Sweetness.
Step 2: Wean Yourself off of Consumer Soda Products.
Step 3: Wean Yourself off of the Soda Bubbles.


How to Stop Drinking Soda. Awesome Steps for Success. Start by watering down your soda of choice.

I have never liked drinking plain water but I have learned delicious new ways to enjoy consume water. Let us start down the path of getting to water nirvana by attacking one problem at a time.

Like most of you reading this, my brain likes the sensation of sweetness, a lot! The first step is to take control of the volume knob of your brain’s sweet spot.

“Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit”

Here is a simple way of reducing your dependence on the level of sweetness of sugared and diet sodas.

Next time you buy your soda of choice, buy a soda water of the same size.


  • Drink 1/4 of you soda of choice. Crack open the soda water and refill your soda of choice with the soda water (1/4 of the bottle). Drink your new brew and don’t focus on any changes in the sweetness. Instead, focus on other things you like about your soda of choice; the bubbles, the temperature, how refreshing it is, etc… Note: From now on, don’t drink soda straight. Pour the 1/4 bottle of soda in a reserve bottle and water it down before you drink it. Repeat this 3/4 to 1/4 mixing every time you drink a soda.
  • Take your time to get use to the less intense “sweetness” of your beverage. Take days, weeks or even months to be comfortable with this change. When this level of sweetness becomes, “normal” you are ready to crank it up!
  • Now mix 1/2 a bottle of your soda of choice with 1/2 bottle of soda water. Take your time to appreciate your beverage for what it is. When you are ready move on…
  • To, 1/4 your soda of choice to 3/4 soda water. Again, take your time to appreciate your new reality.
    My advice to you is to take as much time as you need to be comfortable with each of these changes. We are working on making a permanent change here.

How to stop drinking soda by making your own low cal spritzers.


It’s time to put you in the driver’s seat and have you save money while drinking healthier soda beverages. This strategy also helps the environment as it saves on fuel shipping your little commercial soda bottles all over the country, plus it reduces the number of plastic bottles in the waste and recycling stream.

Now that you have turned down the sweetness volume in your brain, you can enjoy beverages, fruits and other foods with a more sensible perception of sweetness.

I have been off commercial sodas for over 3 years and when I taste them now I actually gag at the intensity of their sweetness.

Let us replace your dependence on commercial soda beverages and instead create spritzers (a mixture of fruit juice and soda water) that are tailored to your sensibilities.


  • The basic principle of step 2, is to take a naturally sweetened fruit juice of your choice and use it as the “syrup (not an actual syrup, just a juice)” for a spritzer which will replace your consumption of commercial soda.
  • Suggestions for fruit juices; (all without added sweeteners) Apple cider, Pomegranate juice, grape juice, lemon, lime or orange juice, iced tea and anything else that catches your fancy.
    – Pour about 1/2 inch (1.27 cm) of your syrup and then fill the remainder of a 16 oz/0.47 l glass with soda water. Enjoy.
  • Try squeezing a couple of lemon, lime or orange slices into a glass of soda water. Yummy!

I was an early adopter when the Soda Stream home carbonation system arrived on the scene. I love being able to make soda water whenever I want to without having to lug heavy soda water bottles from the grocery store or deal with returning bottles for a return deposit or dumping them in the recycling. It also saves money too.

How to Drink Spritzers at Work.
There is a true convenience to twisting open a commercial soda. You can find them pretty much everywhere and they taste consistently the same no matter where you are. But now that you are over them, how can you adapt to drinking your healthy spritzer at work? Here are a couple of suggestions (If you have some ideas to add, please do so in the comments section below – we’d love to hear what you have to say!).

With a Fridge at Work
If you are fortunate to have access to a fridge at work, you can bring a bottle/container of your favorite “syrup” and leave it in the fridge. Maybe put an official looking sticker on it that say something like “Laxative Solution” to keep your co-workers out of your stash.

Without a Fridge at Work
If you don’t have access to a fridge, then i suggest you buy yourself a soup thermos and pour in your cold “syrup” of choice. Bring along a durable reusable water bottle to mix your spritzer and soda water and drink from. Soda Water at Work Depending on where you work and who you work for, maybe they could be convinced to buy a SodaStream system for the office. It encourages people to think outside of the bottle when it comes to hydration. Maybe spend a couple of minutes explaining why what you are doing and how it will help you maintain a healthier lifestyle. That’s a pretty convincing argument.

How to stop drinking soda by getting creative with water infusions.

A couple of weeks ago, I was sucking on the straw of my favorite water infusion of spicy ginger tea with a lemon slice, when I had an “ah-hah” moment. A slight ginger burning sensation was warming its way down my throat. I realize the reason I don’t like drinking plain water is because there is no “mouth-feel.” I like carbonated beverages because the sensation of the bubbles excite my mouth. I was enjoying my ginger tea with lemon because it also gave me a secondary mouth-feel – That’s it!! My mouth and brain need excitement when I am eating and drinking. I don’t think I am alone in craving these sensations.

Since I started exploring water infusions, I haven’t been craving a carbonated spritzer. My mouth has been satisfied with all the delicious flavors and spices I was tossing its way. The carbonation that creates the bubbles in soda water isn’t bad for you. It can cause a sensation of bloating or stomach flare-ups in some people, like those with IBS (Irritable Bowl Syndrome). Most of us won’t have any negative side effects from drinking carbonated water. I just feel it’s important to be empowered and enjoying drinking lots of water carbonated or straight.

I had been hearing about water infusions for a while, but I just didn’t feel compelled enough to try them myself. My friend Karen, who takes great pride in introducing me to things, gave me a gift of a carton of homemade water infusions. That was the catalyst I needed to start my journey into the world of infusion experimentation. To date, I have tried about 25 different combinations of fruits, spices and herbs in my water.


  • Simply place fresh fruit, fragrant herbs, raw veggies, teas and spices in any combination into a container of water, let it infuse in the fridge for an hour or overnight and then drink. You get all the goodness of the flavors, nutrients and the health benefits of drinking water.
  • That’s it. Experiment and enjoy!

There are an infinite number of combinations you can experiment with. Here are some examples to get you thinking;

  • grapefruit + sage/rosemary/mint/basil
  • lemon + mint/cilantro/basil
  • lemon + lime + cilantro
  • lemon + ginger
  • Meyer lemon + tangerine + pear + hot green pepper + cilantro
  • lemon + orange + ginger
  • blood orange + ginger + basil
  • cucumber + lemon + lime + mint/basil
  • cucumber + grapefruit + sage/rosemary
  • cucumber + watermelon + mint
  • carrots + apple + lemon + ginger
  • carrots + pomegranate + sage
  • honeydew + cantaloupe + watermelon + sage//mint
  • watermelon + mint/rosemary/basil
  • cantaloupe + blood orange + lemon
  • pear + rosemary/sage
  • banana + nectarine + basil
  • blackberries + raspberries + strawberries + mint
  • strawberries + grapefruit + sage
  • apple + plum + blueberries + mint/sage
  • cherries + lime + mint

There are more ideas here and here.
How to stop drinking soda by getting creative with water infusions.
Ball Mason Jars lined up as I cut fruit and brew tea for the next day’s hydration needs. I love sipping on my concoctions with the Ball Mason Jar Lid and Straw. I keep myself well hydrated, my taste buds satisfied and my liquid calories to a minimum – what is there not to like!

To stop drinking soda is not as difficult as you think it might be, take days, weeks or even months to adjust your tastes and expectations. The journey is more about what your mind expects and not what your body needs.

The LifehackrDiet philosophy is to empower you with step-by-step techniques for losing weight and regain your wellness. Experiment with these ideas, adapting them to your unique lifestyle and personality.

​I know both I and the LifehackrDiet community would love to hear how you weaned yourself off of soda. Maybe something you did can help someone else fuel their journey. Leave your thoughts, suggestions and questions in the comments section down below.

Thanks for adding your voice!


The bottom line is you have to drink fluids every day to stay hydrated and healthy. It’s your choice whether you drink empty calories and chemicals or something healthier.
In this LifehackrDiet podcast episode, I show you three easy strategies for slowly weaning yourself off of soda and discovering healthier options that you enjoy.



  • Two out of three adults and one out of three children in the United States are overweight or obese and sugar sweetened soda is a major contributor to this problem.
  • Diet soda is calorie-free, but it won’t necessarily help you lose weight.
  • Health authorities commonly recommend eight 8-ounce glasses (8×8 rule).
  • Water is a necessity, but it is also a tool that you can use to reach your goals.
  • I had to figure out a way to slowly reduce my psychological dependence on “sweetness” and the addictive feeling of the “sparkling” carbonation in sodas.
  • A simple strategy of reducing your dependence on the sweet taste of sugar and diet sodas.
  • How to empower yourself to save money and drink healthier soda beverages (Spritzers) plus have less of an environmental impact…
  • Paul had a problem: he doesn’t like to drink plain water because it “feels” and “tastes” so dull. Find out how that is still the case but he loves drinking flavorful water with lots of “mouth feel.”
  • What is an “Infused Water”, how to make them and why they are so AWESOME!!!

Plus more great tips.




By quitting soda, you will stop consuming wasted calories and unnecessary chemicals that get in the way of you losing weight and regaining your wellness.

Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.


Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.


© 2015, Man Mountain Productions, Inc.


LHD 016: How to Look and Feel Younger by Being Active. An Interview with Lisa Sugarman.

LHD 016: How to Look and Feel Younger by Being Active. An Interview with Lisa Sugarman.

LHD Podcast 015: LISTEN HERE;

LHD 016: How to Look and Feel Younger by Being Active. An Interview with Lisa Sugarman.

Whether you walk 1.5mph at a treadmill desk (while you work) or run 10-miles (training for a marathon), you”ll end up in the same place. Looking and feeling younger and bursting with energy! Paul Michaels, host of the LifehackrDiet Podcast interviews syndicated columnist Lisa Sugarman. During their verbal encounter, someone admits to being a “tortoise” and accuses the other of being the “hare.” Join an engaging conversation about tips, tricks and technology both Lisa and Paul use to turn back the clock on aging.

  • How Lisa’s adorable 77-year-old Mom lost over 50lbs just by making small  changes to her lifestyle.
  • Forward motion is forward motion (yes, I know this is obvious) and regardless of whether you are running or walking, the positive results are the same!
  • Lisa + Paul talk about aging and how each of them has found simple solutions to turning back the clock to look + feel younger.
  • Which apps you can use to help you on your wellness journey (free and paid).

Plus more great tips.


It Is What It Is Column – Links

It Is What It Is Column On Social Networks
Activity Tracking Technology
  • Fitbit App – Meet the app that’s all-in-one, for everyone.
  • MyFitnessPal – Lose Weight with MyFitnessPal – The fastest, easiest to use calorie counter app.
  • Strava lets you track your running and riding with GPS, join Challenges, share photos from your activities, and follow friends.
  • Lark – Meet Lark, your personal weight loss coach
  • Carrot Fit – Meet Carrot Fit, Your Own Personal Sarcastic AI Weight Loss Coach
Links Mentioned in the Podcast

Share Your Strategies and Tips

So what strategies and tips have you discovered? Please share what you have uncovered or struggles you can’t seem to beat, in the comments section below. You will help others and possibly reveal things all of us can try to achieve; Our lifestyle and wellness, reinvented!


About the Author

Paul Michaels is the founder and resident guru of the website, podcast and youtube channel. At 49 years old Paul was able to totally reinvent his lifestyle by making small changes that eventually led to huge results. He lost and maintained 35lbs of weight-loss and walks an average of 3,000 miles a year while he works, plays and creates awesome content.


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CSC 004: Coffee Shop Chat: How to Stop Late Night Snacking in it’s Tracks!

CSC 004: Coffee Shop Chat: How to Stop Late Night Snacking in it’s Tracks!

“What if I told you there are 3 really easy steps that could wean you off of drinking sugar or diet sodas...”



CSC Podcast 004 – Coffee Shop Chat – How to Stop Late Night Snacking in it’s Tracks!

Here at LifehackrDiet we are experimenting with a new podcast format in addition to our existing one.

“Coffee Shop Chat” is an informal podcast where Paul Michaels from, discussed readers/listeners questions about their “struggles”.

This podcast concentrates on small, simple and actionable tips that can help solve everyday challenges.


“My biggest struggle is snacking at bedtime. Gets me nearly every day!”

– Anonymous reader/listener

Eating a snack after dinner and before bedtime used to be a habit of mine too, but I found that it contributed to my unhealthy lifestyle. The truth was, I wasn’t going to shrivel up and starve to death while I slept, so why do it?
Simple tips for how you can crush the habit of having a late night snack.
Simple tips for how you can crush the habit of having a late night snack.


  • How you can look at your evening snacking for what it is.
  • Simple techniques that can help ween yourself off of this habit.
  • Some motivation to finally quit this bad habit and move forward with new healthier habits.

Plus more great tips.



If you want to practice healthy habits, then snacking between dinner and bed is a habit that has to be crushed! There are many techniques that can help you ween yourself off night-snacking but in the end you need to just deal with it – you’ll be fine.



Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.


Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.


[et_bloom_inline optin_id=optin_5]

© 2015, Man Mountain Productions, Inc.

10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet.

10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet.

“Going into a hostile food/drink jungle without some sort of goal, strategy or tools and just winging it might seem very “Indiana Jones” of you, but Dr. Jones always has a goal (get the goods and get out alive), a strategy (always break the rules) and finally, tools (his whip and a pistol for backup).”

Paul Michaels



Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.


For all those activities, I have been able to figure out goals, strategies and tools. When it came to eating and exercising enough to maintain a healthy weight, I was clueless!

10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet.

Just the thought of having to be on a diet and going out to eat or bar hopping with friends, probably evokes images of Indiana Jones (in Raiders of the Lost Ark) running from that huge boulder. Except in your version, you trip-up and are flattened by another failed diet! It doesn’t have to be that way!

Raiders-of-the-Lost-Ark-indiana-jones-510025_1600_1200 2

I love food, eating, going out to interesting restaurants and exploring exotic cuisine. The problem I had, and I suspect many of you share, is that these wonderful experiences just compounded my problem of weight gain.

Going into a hostile food/drink jungle without some sort of goal, strategy or tools and just winging it might seem very “Indiana Jones” of you, but Dr. Jones always has a goal (get the goods and get out alive), a strategy (always break the rules) and finally, tools (his whip and a pistol for backup).

3 years ago, lumbering through my life 35lbs overweight, exhausted, self conscious and a little befuddled, I was the opposite of Dr. Jones. I would have been one of those impaled skeletons outside the Temple of Doom. The camera would pan past my remains propped up on a stake, jaw open ready to receive food. Dr. Jones would look at me bemused, mop his brow and turn his full attention to his goal, moving forward with steely determination.

Why such a hellish fate? Well at 48 years old, I still hadn’t figured out how to eat properly and get enough exercise to maintain my wellness. There were many things in my life that I had figured out; how to take awesome pictures, be a technology whiz and on a good day, paddle down whitewater rapids with my sons, and stay “in” my kayak.

Paul Michaels Kayaking for 30 years, still sucks!

Paul Michaels Kayaking for 30 years, and he still sucks!

For all those activities, I have been able to figure out goals, strategies and tools. When it came to eating and exercising enough to maintain a healthy weight, I was clueless!

So what does Indiana Jones and whitewater kayaking have to do with
10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet? Let’s take a look…
Here are some goals, strategies and tips that will make you the Indiana Jones of the culinary and spirits jungle.

Set a Goal:

Enjoy eating and drinking but stay on track to lose weight.


Plan ahead. Be knowledgable. Act in YOUR best interest.


Break the rules. Hack your food/beverages. Mix things up.


If you know you are going out to a restaurant or a bar in the evening, you can plan ahead to make sure you can enjoy yourself and stick to your goal, all without stressing out.



Tip 1. Hop on your smartphone and check out the restaurant or bars’ online menu. Get a rough idea of what they have and what you are going to want to eat. If there is a choice between fried foods, heaps of pasta swimming in cream sauce or a tasty hunk of grilled of chicken, seafood, fish or a straight burger (with one or no buns), clearly the better choice is the less adulterated food.

Tip 2. Plan your day and your eating so that you have a lots of calories in the bank to spend and aren’t staving when you hit the town. When my wife and I plan to go out on the weekend, I try to push out breakfast into brunch and still eat a regular or slightly larger meal. Then a filling but low calorie snack in the afternoon will hold off my appetite until we walk into the restaurant or bar. I start with water and then eat items that will satiate me and help me stick to my goal.

Tip 3. If you feel satiated, you will have the capacity to resist foods that don’t fit with your Goals. Do you know that you are going into “hostile” territory where you will be weakened or disarmed? I recently went to a dinner party at a friend’s house and they served bacon and phyllo pastry wrapped hor d’oeuvres for 3 hours before dinner was served – delicious but deadly! Solution: Eat part of your dinner before you go by grilling up a hunk of delicious chicken, seafood, fish or a veggie dish that is high in protein/fiber and which will keep you satiated through any temptations. When the real food comes out, you can finish up your dinner without standing out. in cocktails

Hidden Treasure Troves of Calories in Your Cocktails Courtesy of

Tip 4. Do the Research! Not all alcoholic beverages are created equal. By making Smart Choices you can have a great time and stick to your goal too! Here is a simple rule to follow; the higher the alcohol content, the higher the calorie count. By choosing light beers, wine spritzers and simple cocktails with low calorie mixers (soda water or diet sodas) and even vodkas that aren’t sweetened but infused with flavors, you can drink and still stick to your goal. Do a little research online and find some solutions that work for your personal tastes.

Tip 5. Drinking water can help suppress your appetite and alcohol intake. What else is essential to life but doesn’t have calories? Use water as a tool to help you feel full. Drink lots of water before you hit the restaurant or bar and your appetite won’t be foremost on your mind. Drink plenty of water during your meal to keep your snacking of calorie ladened hor d’oeuvres and bread to a minimum. If you are out drinking, start your night out with a couple of diet soda/soda waters so that your thirst is quenched.

Tip 6. Reverse the order of your evening out; eat first and drink afterwards. Last time I checked, there weren’t hard and fast rules about the order in which you must enjoy your night out. In fact, you will drink more on an empty stomach and then eat more because the calories in your drinks won’t satisfy your hunger and the alcohol will lower your inhibitions (result: your goal and strategies go out the window). Tell your friends straight up, “I’m hungry, I need to eat now.” Your goal will be met and everyone will have a good time.

Tip 7. Diluting your cocktails can help you consume less calories and alcohol, plus save you money. Cocktails, like most things nowadays are being super-sized with calories, alcohol content and price. Some of the creative cocktails like the Zombie can weigh in at 371cal or the White Russian at 257cal (see more here) . If you have three of those, you have basically downed a really good meals’ worth of calories. The solution is to have a glass of soda water or a diet soda chaser with which you can cut and extend your alcoholic beverages. Have a “mocktail” in-between your cocktails and drink them slowly, that way you can still fit in while sticking to your goal.

Tip 8. When ordering food in your favorite establishment, become a food practical-ologist. That isn’t a spelling error, I just made it up to describe the science of making everyday practical food choices, that are a part of reinventing your lifestyle. They go something like this; “Is that [food stuff/beverage] worth it? Can I find something else I will enjoy that will help me reach my goal?” Let’s take a simple example; a Five Guys Bacon Cheese Burger weighs in at 920cal. Go bunless and it cuts the calories down to 660cal which is a savings of 260cal. Although this might seem draconian at first, let me remind you, so is a life burdened with being overweight and declining wellness. Get over it! Very soon this will become a natural and a comfortable part of your lifestyle.

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Tip 9. The simple act of packing an Emergency Snack, can be a lifesaver as you run out of work on your way to meet friends at the local restaurant or bar. It puts you in control of your hunger instead stressing out about not meeting your goal. My go to snack is roasted unsalted almonds. These little critters are a delicious crunchy burst of toasty flavor and if I eat one at a time and take my time chewing, a 1/8 cup serving or around 12 almonds (90cal) can satiate me for a long time. Buy yourself some sturdy small tupperware type containers, fill them with your favorite snacks and then pack them at the bottom of whatever bag, case or pocket you can get to in an emergency. Find what works for you and remember there are a world of choices. Check out some suggestions here and here.

Tip 10. Know your foe; “Everything at a restaurant is 10 times more decadent than what you make at home,” – Adam Roberts, author of the book “Secrets of The Best Chefs.
“Use shitty vodka in your well as it makes the most profit. “If your crowd doesn’t care, you shouldn’t care,” says Kate Gerwin of the bar Imbibe. Restaurants and bars are businesses and they exist to make money serving your pleasures. Your health, savings account balance and weight-loss goals are not their concern but they are yours!

It is a jungle out there, with foes who’s interests don’t align with your goals, peer pressure, old habits, many delicious temptations and weakened resolve. By having a clear goal, practical strategies and familiar tools, you have a greater chance of not ending up as an extra in the reboot of the Indiana Jones franchise (I am sure there will be one!).

Does it Work?

Within 6 months of exercising my inner “Dr. Jones” I had lost 30 lbs. If you came out to dinner with me now and saw what I ate, how much I enjoyed it, you wouldn’t have a clue that I was subconsciously making choices that aligned with my goal of enjoying food and drink while staying on track to maintain my weight.

Although these 10 tips might seem a little daunting at first reading, I assure you that if you take one at a time and put them into practice, they will all fall in line, giving you to the tools to relax and enjoy your lifestyle.

Although these 10 tips might seem a little daunting at first reading, I assure you that if you take one at a time and put them into practice, they will all fall in line, giving you to the tools to relax and enjoy your lifestyle.



Crush Multiple Health and Lifestyle Problems to be Triumphant

Listen to the PODCAST or read the BLOGPOST.

Just the thought of having to be on a diet and going out to eat or bar hopping with friends, probably evokes images of Indiana Jones (in Raiders of the Lost Ark) running from that huge boulder. Except in your version, you trip-up and are flattened by another failed diet! It doesn’t have to be that way!


  • How to setup an over-arching goal for your weight-loss journey.
  • 3 Great Strategies you can use when you go out for a night on the town.
  • Tools you can use to help you lose weight in any eating or drinking situation.
  • 10 Tips that will help you master your social eating and drinking while still losing weight.
  • We reveal how many calories are really in that cocktail you just ordered and how to mitigate them!
  • What a chef says about the food served in restaurants and bars – Please sit down before you read this.
  • It is still very possible to lose 30 lbs in 6 months and still eat out regularly – We reveal how.

Plus hear how you can put all these tips together in a strategy that will ensure you enjoy eating out or going to a bar while you are on a diet.


Within 6 months of exercising my inner “Dr. Jones” I had lost 30 lbs. If you came out to dinner with me now and saw what I ate, how much I enjoyed it, you wouldn’t have a clue that I was sub-consciously making choices that aligned with my goal of enjoying food and drink while staying on track to maintain my weight.
Although these 10 tips might seem a little daunting at first reading, I assure you that if you take one at a time and put them into practice, they will all fall in line, giving you to the tools to relax and enjoy your lifestyle.


What have you done, or will you do after listening to these WordPress professionals tell their stories of work and exercise co-existing? Let us know in the comment section. We can all learn from one another!


Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.


Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.


© 2015, Man Mountain Productions, Inc.


How Yoga Can Positively Transform Your Body and Mind at any Age. From a Female and Male Perspective.

How Yoga Can Positively Transform Your Body and Mind at any Age. From a Female and Male Perspective.



How Yoga Can Positively Transform Your Body and Mind at any Age. From a Female and Male Perspective.

I was cynical about the idea of taking up yoga. I’m a 50 year old guy, why would I do yoga?! Over a year later, I confess, I was wrong. Very, very wrong. Listen to what I discovered on my journey and the perspectives of a female and male yoga instructor.



  • YouTube video of this interview! Check it out!
  • Yoga is a great way for Men and Women to get and stay very fit and learn how to clear your mind for mental health.
  • We aren’t born into Yoga, each of us has to discover it our own way. Learn how Paul, Maggie and Jerry discovered this transformative practice.
  • The practice of Yoga can bring many benefits to all stages and ages within your life-cycle.
  • The physical and mental benefits to practicing Yoga.
  • Getting started. How do you choose a Yoga studio and a Yoga teacher?
  • How much gear do you have to buy to practice Yoga? It turns out, almost nothing!

Plus more many more great tips and stories about how Yoga can positively transform you.

Check out this video on YouTube and please feel free to comment or ask questions!



For millennium, people have been benefiting from the practice of Yoga at all stages and ages of their lives. By starting your Yoga journey today, you will see positive physical and mental benefits that this practice brings to your daily life.


Yoga Teachers Interviewed;

Maggie Fiorella Winter

Maggie Fiorella Winter
OTR/L, RYT 200 and Owner of Green Tea Yoga

Maggie began her journey as an Occupational Therapist working primarily with autistic children. After implementing numerous yoga techniques with these children she noticed a significant change with their level of concentration, body awareness and overall well being. Because of these profound effects, and her individual growth in her own practice, it inspired her to receive her Hatha Yoga 200hr training.

Maggie loves life and expresses herself through dance, music, art and yoga. In her classes, Maggie encourages adults and children to explore and feel what is right for his/her body without being afraid to fall or make mistakes. She teaches a fun and lively class to all sorts of people and levels and makes a point to focus on personal growth and truth. She is so lucky to be doing what she is passionate about. She gives thanks and gratitude everyday for this opportunity.

You can contact Maggie here.


Jerry Urban

Jerry Urban Yoga Instructor, RYT

Have you ever come into something that you knew would change your life forever? This was yoga for Jerry. But it was not an immediate change or something readily apparent, at first. It was a slow and steady progression through years of practicing and quitting and practicing some more, slowly gaining little awakenings, transitions and transformations, and on occasion, even recognizing them. Each time he went away from yoga, there was always something bringing him back, usually a girlfriend. And then one day, it just stayed with him. And he’s been thankful ever since.

Though his primary influence is Shiva Rea, it would be hard to exclude any instructor that he’s ever practiced with or any number of styles of yoga that he’s touched upon. Inspiration comes in many different forms and occasionally it requires a change or shift to find where it’s hiding. Each teacher sharing their inspirations and practice provides a new and different avenue of thought or perhaps, a new path to follow. So come and do a little digging with Jerry, you might like what you find.


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Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on On YouTube to get automatic updates.

Click Here to Download the Transcript for this interview. (PDF) (Coming Soon!)


Show Transcript Below----->

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How Yoga Can Positively Transform Your Body and Mind at Any Age. From a Female and Male Perspective.

Paul: ​This is LifehackrDiet Podcast number 013. It’s time for some warrior pose.

Announcer: ​Most diets are going on a trip, the food is different, your activities are different and then it ends, you fall back into your old ways and the diet fails. is different because you make small changes to your lifestyle that get results. When you hit your goal your lifestyle has been reinvented by you and change is permanent. this is your last diet!

Paul: ​The LifehackrDiet Podcast exists to empower you to get one step, 1 mile and 1 pound of weight loss closer to your goals of superior health, wellness and well-being. Hello and welcome, I am Paul Michaels the host of LifehackrDiet podcast and I am thrilled as usual that you are here for podcast number 013.

​And today we are going to be talking about one of my favorite subjects, believe it or not and it is yoga. And I have been doing yoga for little over a year now and I didn’t start off thinking that I’m going to go to yoga, I want to learn how to do yoga. It actually started off as a way of getting my eldest son into yoga which failed miserably. But what we did is we ended up having some classes, private classes with our family. And the idea was since he suffered from muscle pain and when he was going through puberty he grew like a ton, he is like six-foot four now and he grew a ton really quickly so he gets muscle pains and so we were just looking at yoga as a way of possibly dealing with those things. Whether or not it would help his muscle pain I don’t know but as a teenage boy he wasn’t having any of it.

​But the good news is my wife and I who were attending the classes with him, the private classes, we got hooked big time and have been doing it ever since and just absolutely love it, it’s transformed us in so many ways.

And so I say to people and this is not based on science but I’m sure there is some science out there that can back a little bit of this up but I have to say I think yoga is a prescription against aging or at least slowing aging down, it is just incredible. And on the LifehackrDiet I have been losing weight, I have lost over 30 pounds and by doing yoga at the same time as I lose the weight, yoga tones my muscles and as a result I am… I don’t know, I am shapely. I am chiseled as a result of both losing weight and walking and doing yoga.

​And at 50 it’s kind of weird but I am more muscular now than I was as a teenager and I did sports, tons of sports as a teenager. So the yoga is absolutely transformative and has a huge impact on your life. And I really want to share this with you and I want to show you how it can transform your life too.

​And as a male certainly in the minority in yoga classes and frankly I have no idea why because it’s not an easy thing to do, obviously you start with the easier classes and you work your way up but when you get into the medium to upper medium levels, it’s really tough and you have to be really strong to do it, it’s quite something.

And when I watched some of my classmates, female classmates who are in their 60s, 70s, 80s and they are doing all of this stuff, it’s just mind-boggling. It’s incredible! They are phenomenal, they are enjoying life and they are in shape and there is really nothing they can’t do.

​And for the men that are in the classes, again we are usually a minority but there’s really no reason for it, there are huge advantages to being there and I just want to make sure that everybody gets a chance to hear this message.

So what I have done in this podcast is I’ve actually put together two of my favorite teachers Maggie Winter and Jerry Urban and I decided to interview them together so we can kind of get a he said, she said, she said he said about yoga and get a perspective on how it can positively affect your body, your mind and it’s something you can start at any age. So that’s what we’re going to talk about today so let’s get right into the interview, I will catch you on the backend.

Maggie: ​Hi, my name is Maggie I am the owner of Green Tea Yoga. I’m a yoga instructor. I started practicing when I was 19 years old. I had moved to the New England area from the Midwest and when I arrived here it was the stimuli increased tremendously so I had moved from a very quiet town to a very hectic, chaotic place and I started realizing that I was more stressed out, I had more anxiety, I couldn’t breathe like I could before, I couldn’t slow down and I was kind of losing who I was when I moved out here.

​So I walked into a class at the Y in Waltham and I started practicing and from then on I just continued my practice. I had taught as an occupational therapist, I was working with a lot of children in schools and different centers, outpatient centers and I started implementing a lot of yoga with these children, children who had problems with coordination, problems settling, problems focusing or balance issues. And I noticed a tremendous effect with these kids; they grew, they became more outgoing, they talked a lot more. And so I decided to go and get back my training in Newburyport and from that point on I started teaching about 10 years ago and ever since I have been a yoga teacher.

Jerry: ​Hi, my name is Jerry Urban. I’m a yoga teacher here at Green Tea Yoga amongst other studios. I discovered my yoga in LA when I lived out there. I had been working out at the gym a little bit and I noticed that every time I had an injury I would kind of go towards the yoga classes.

Like I tell everybody else there were a lot of cute girls going into one specific room and I couldn’t figure out why so I took a peek and there they were doing yoga and it looked like it was a little bit challenging. I thought it might be kind of fun and I then had a few friends that went to classes and went and told me that I should give it a try.

​And so I did and I liked it a lot and I never really… I was going back and forth between yoga and working out and I think upon moving to Boston I just found that it became more of a place that I liked to come into, it would kind of ground me. There were moments when I was going through and on grounding.

And so it felt like that was something that I was drawn to and it felt like it calmed me and gave me a little bit of centering. And so from that point on I went to Kripalu to do my first 200 hours and I think I jumped right into Shreya training right after that in which I am still evolving in the training. And yeah, that’s kind of how I got into what I did with that.

​I didn’t have any background in, like Maggie had for Occupational Therapy. It was more about what was good for me and what I needed at the time and when I started yoga I could even touch my toes. And so it was a practice over time. And I think I started somewhere in my 30s I’m thinking like 33 when I first started doing yoga and so it’s been a long process. I am 50 now and I can still touch my toes which is an amazing thing.

Paul: ​So Maggie, why should a woman consider doing yoga and what are the benefits for her?

Maggie: ​When I think women today, they are constantly multitasking, they are feeling very stressed, they have a full-time job, a lot of children, responsibilities at home with their families; women are overwhelmed today and they are feeling the stress.

​So they get into yoga, one great thing is just decreasing stress, it’s giving them time to be alone, to turn inward, to shut off the mind. Another important part of it is it helps sleep; a lot of women especially as we age, we get up as your cooking the morning and you have a difficult time going back to bed. So you notice through a regular practice you sleep much better and you find that.

​And of course women we are always worried about bodies and how we look and the expectation, especially for women as you age, guys you’ve got it a lot easier, as you age the expectations of staying beautiful and thin and toned and all of these things, women feel that. So they come to yoga and they don’t… We don’t like to just work out, we don’t like to go to the gym and sit there on a treadmill, it’s kind of an art so you can move your body in all sorts of different positions and it’s challenging but it’s graceful in a flowing way putting these pieces together with your body and really connecting with your body.

So I think just overall helping with decreasing stress, your body, your health and sleeping at night.

Paul: ​So Jerry, why would a man be interested or benefit from yoga?

Jerry: ​Most men come to it because they either have tightness in their hamstrings or shoulders, they haven’t been able to touch their toes much less see their toes sometimes. So for them, it’s more about the physical issues and the longevity of what we come into because sometimes you wake up and you just don’t want to get out of bed; back hurts, your shoulder hurts, there’s a lot of physical laborers out there that yoga would benefit because we don’t often take the time or structure our days around a release, everything is go, go, go we’ve got to get this done, we’ve got to do that, time to get home, put the kids to bed. And by the time the day is ending, you are about ready to go to bed and you wake up again and start all over. And sometimes you just need to shut the other stuff out, focus on self for a while and we don’t often do that, to come into ourselves and really, really process the getting rid of stuff.

​And so when you connect to the mat and you place your hands and feet on the ground, it’s a great place to just kind of connect. And when you start to breathe and get that breath flowing in the head, sometimes the ideas kind of just out slowly, it is still there circulating but it will drip out slowly and so at some point it becomes just you and the practice and nothing else around you. ​We often come in with a lot of stuff and after you are done with the practice it feels like you might be a bit lighter, a little less weighted down. And over time with the consistency of the practice, allows you to actually, on a physical level, get into a deeper more gracious aspect between you and your muscles because we don’t often give ourselves much praise or thanks, we are always hard on ourselves and this is a place where you can really appreciate what you have or don’t have and work towards a place that you can appreciate.

Paul: ​So I think you both touched on this but what are three clear benefits that both men and women will get from starting yoga?

Maggie: ​For women one of the things is definitely strength; physically and mentally and emotionally; being able to have the confidence and the strength to get through the day. We are always bombarded with challenges, things we can’t control and being able to find within, a place of balance of calmness, strength. I think probably that’s one of the most important things.

​And then also is just being able with your body just been able to keep your body mobile as we age through life, being able to be flexible and find the movement and again preventing any injuries and just knowing where your body is in space. So sometimes we’re just moving throughout life and when not really present with our body that connection is not there so finding that body connection and again just reiterating, sleep at night I think yoga really helps you sleep well. So it gives you that by balance to sleep throughout the night so when you get up in the morning your nice and refreshed and ready to go the next day.

Paul: ​And Jerry, for men?

Jerry: ​First aspect is the quality of both strength and stretch. When people look into a room, yoga room and they think, “That looks like it’s a little bit difficult stretch wise” because for men we are more focused on the billing aspect then the releasing or stretching out the muscle afterwards. We always go in for the pump and not for the release.

​And so in yoga when you are practicing your actually creating retention in the muscles so that you’re strengthening at the same time and when you start to strengthen maybe drawing like feet together toward one another in a warrior pose, you are creating resistance and that resistance in essence is releasing another muscle so that you can settle into the pose a little bit more. And it’s not just about stretching but it’s about creating that and that strengthening within the yoga practice isn’t about the way that we look but it’s a way to kind of release the energy in our head. When we are refining the muscle, strengthening and stretching, we are into a place where we are not comparative so much anymore.

​And so you’re not trying to compete necessarily and it’s more, that’s when you start to draw into yourself and the focus becomes more about being on the mat and what you are doing for yourself and the focus again draws into the aspect of coming into oneself rather than trying to please everybody else.

​Because if you are unhappy and you’re trying to please all of these people, you’re probably pushing more than you are drawing in and so when you start to realize that you don’t have to have all of this outward energy going out all of the time but if you focus on yourself and you focus on cleaning out the crap inside of your life, it’s kind of like cleaning your closet out and every once in a while we have to do that. And so your focus, when your mind is uncluttered becomes clearer, you can see a little bit broader than that narrow vision and sometimes that lends itself to you may be reaching out into a more expansive quality in things that you can absorb in life.

​If you are like this, there is a lot of stuff on the outside that you’re not going to see and so when we start to release the clutter and open up that vision there’s a lot more that we’re going to take in in this life because it’s not just about what’s in front of us all the time and that’s a really important quality in what I think yoga can give us. Did I go through three there? I hope I did.

Paul: ​I think you got it. All right Maggie, let’s look at stages of life from being a kid to being 20, thirty-something, middle-aged and then beyond. How can yoga helped in each of those stages?

Maggie: ​So I’m starting with children, especially young girls. I teach a lot of kids classes and you see more and more pressure on these young children, especially girls, boys too but already seven, eight-year-old children, the pressure of looking a certain way, wearing certain types of clothes, the name brands, wearing your hair a certain way and you have children picking on each other, making fun of one another they come in here very stressed already at a young age.

​So when I’m working with them, we start a lot with breath. We do a lot of breath work, we talk a lot about the yamas and niyamas of yoga. We talk about Ahimsa nonviolence, self-esteem, working through things, how to be better friends, how to be… How to come from the heart center space instead of judging.

​So from the very beginning if you can start young, that’s the best place to start. I mean it’s great to start anytime you can but they are open, they are intuitive, they are ready to take it in. So children nowadays they really need yoga, it’s very stressful with all the homework, the sports that they are involved in. They are just being judged all the time or other children and I think the breath work, the body movement and the self-esteem piece of the yoga practice for children is really important.

​And then moving on to teens or adults especially for adults as you get older, you realize, “Oh my gosh what did I do in life? Where am I now?” Maybe the kids are finally out of the house, maybe you are the place you don’t want to be at anymore so you start to find a practice and you start to realize, “This isn’t my truth, this isn’t where I want to be at this moment.”

​So you start practicing, you gain confidence, you gain strength, you become more aware. I think that’s a huge step in the middle age adult population, is awareness and then you realize, “Oh, I need to make some changes in my life. I am working too hard, I am not balancing my life, I am not eating well, I’m not resting well, I am not exercising,” and you start practicing yoga.

Even if it’s for the asana or the poses of the physical part, you start to see a transformation within. You see that you are more flexible, that you can sleep at night, that you have more energy, that you can tolerate things better. You feel that you are more connected to people and you feel more bonded with the world whereas before you were just rushing through it. So I think it’s important in that age because there is a lot of change happening in that period.

​And then as you get even older and everyone is out of the house, you may or may not be with your partner still, you start to dive deeper within finding that spirituality so you really find a connection within. It’s a part of your life that you realize everything is passed by and I realize my life is temporary and things are always changing. So you get into the practice.

I find a lot of older women come to my classes to just meditate or relax. They come to just be present and they love the community, they want to be around other people, they let go of all of the expectations, they let go of the physical, they let go of the judgment and now they are really in tune with who they are and what they want in life and yoga just continues to have them evolve physically as well because they are more flexible, they are more mobile, they don’t feel like they are going to fall, their spine is more malleable and mobile as well so they just feel much better.

And they tell me that all the time, “I have an injury but it’s feeling better as I practice.” or, “I am able to sleep better,” or “I am able to move better,” “I have been playing this game with my friend…” whatever it is they notice changes in their body, their emotions, their mental state and everything.

Paul: ​I think she said it all.

Jerry: ​I know right. With regards to kids, there is huge energy. And for just that little bit of moment if you have them in class and they are able to sit down and find a moment where they can close their eyes and feel just a stillness they may not realize what’s going on but for them it’s fun because they don’t often stop. They are always go, go, go explore, explore, explore so it’s really great to get them in touch with that. And it may not be anything that they would get in touch with for a while. It may be that they would come into it in their teens or in their 20s or maybe later in life like me and that the realization comes in but over time it does.

​With regards to teens, they are going through a lot of hormonal changes and learning to adapt breath in the physical body can sometimes help alter what’s going on inside the body or help us adapt to that physical change so that it doesn’t become such a dramatic place to be especially the hormones make us just go out in different directions and when you are emptying and clearing the mind becoming a little more focused that the anxieties and the things and the distractions aren’t as prominent I don’t think.

And as a young adult or an older adult again, the physical aspect, if we are starting to get into her 30s and 40s we’re going, “Dammit, I wish I have started this way earlier.” But the fact is it’s like you can’t always look in the past, you just work yourself forward and go, “Okay I’m going to go with this and see what happens.”

​A lot of times people get overwhelmed by the fact that it’s really hard. They think, “Oh, that looks pretty easy,” until they actually get in there and they go, “That’s really hard.” Then it becomes a mind thing, “Am I going to stick with it or not?” And more often than not it becomes, it’s that type of thing where it’s like, “I can’t do this,” and sometimes you can do it right then and maybe you will come back to it later.

​Or if you stick it out just like anything in life and you put a little focus into it, little bit of effort, not the effort of willfulness but the effort to really realize that there is the potential in un-weighting yourself that it could ultimately leave you in a more elated a space, a grounded space, freer for the physical body and a nice place where you can settle in if you can sit for a moment. Because we feel like we always have to go for a moment and not taking anything or not leave anything behind but just kind of sit with the stuff that you have and say, “It’s okay to be here.”

And each day you sit with that presents a little bit longer. And soon we are old, we are seniors, we are walking around all hunched over, or we are actually rolling the shoulders back, standing up and we have our vision forward but sometimes it’s that the focus doesn’t, and I’m going, “Oh, I wish I had done that.” There is the time, you can do it anytime.

Paul: ​What should people be looking for in a yoga teacher?

Maggie: ​All right. So I think when you are looking for a teacher definitely look at the training, that’s a big part of it but you have to look and see if they are personable, if there somebody you can relate to, somebody who is not up there just showing off, somebody who is going to walk around and adjust you, talk to you, ask you if you need anything, someone you feel comfortable enough with to raise your hand and say, “I don’t know what the hell I’m doing, can you come over and please help me?” And that person is more than welcome to come over and help you and adjust you giving you props.

​I think also a teacher saying to you, “Please be aware of your own body, you are the best teacher for yourself. If you have any injuries, medical conditions, let me know. Tell me about them so I can help you through the process.”

Jerry: ​I like to go to different teachers because each one has something different to say; an aspect of reflection may be a motivational thing. And so it’s about exploring and through life we tend to explore anyways. But you are going to hear a voice that you like and probably a voice that you don’t like.

I have another teacher that says sometimes she goes to classes and teachers that she doesn’t like because it’s not about them, it’s about you. And so you have to experience the things that aren’t necessarily comfortable and know that those things are going to happen every day and maybe sit and see if you can change the aspect where it’s not something.

​But I really, really, for me is to hear what the teacher has to offer. I mean you’re going to get a lot of the same instructions with regard to the physical movements, not necessarily the same but roughly but it’s what you’re going to pull out of it and it might be a snippet, something that they say and go, “God you know what, if I could do that every day,” just one thing. And so for me the focus on the teacher is what they have to offer or somebody who can explain this.

Maggie: ​On that note sometimes I avoided the teachers when I need to be there, that’s the place I need to be the most but I have an aversion to it and I need to go and be there and stay with it the whole entire time. Sometimes I’ll avoid teachers who are really, really, really slow but that’s where I need to be.

Jerry: ​Yeah.

Maggie: ​So it’s nice to be open to everything.

Jerry: ​Exactly. It’s probably why she doesn’t come to my class all the time.

Maggie: ​No, you’re awesome! I’m always there!

Paul: ​What should people look for in yoga studios?

Maggie: ​You want to start?

Jerry: ​I think if you walk into a place that feels warm and inviting, I tend to like a warmer studio than a colder studio but not hot. For me I love hot in the wintertime, hate it in the summertime.

​If the people are nice when you walk in and they are inviting you in your like, “Okay, yeah I will come in and try it out.” But I think it’s just a feeling again, search it out and see. But knowing that there is a whole slew of teachers, you want to be willing to put money out and know that those teachers are going to support you and your practice and that’s a really big thing. Because when you’re buying class cards and month-long’s you want to make sure that there is enough classes to support that.

Maggie: ​I do agree with the Jerry on variety. I think the right is very important to come in and say, “Oh, I would like to try a restorative class. Maybe I would like to try a yin class. Maybe I am going to power it up today with this power hour class,” something that gives a variety so I can buy a class card and try them all.

​I also think you need to go by your intuition where you feel comfortable, where you can be yourself and feel like you can come in and wear anything you want, not worry about wearing the Lu-Lu lemon and all of those brand-name clothing where you can just come in and be yourself entirely. And also for me a big part of it is like the way it looks, I know that sounds a little superficial but just to the colors and the warmth that you were talking about, sometimes you can go into a studio and it feels very sterile.

Jerry: ​Right.

Maggie: ​… And there are mirrors everywhere when I am not the big mirror fan. So it’s nice to have a studio where you are just turning inward and you feel comfortable they are where you can just take your shoes off and relax and be yourself 100%.

Jerry: ​Yeah.

Paul: ​Great. So a lot of activities and exercises we do require a lot of gear. How much gear do you need for yoga?

Maggie: ​Nothing! You, your body!

Jerry: ​A mat you are comfortable with…

Maggie: ​Yeah, that’s it.

Jerry: ​I’ve been through… I can’t tell you how many different mats until I found the one that I like. I’ll plug Jade because I really like them but I went, they have a fat mat that I started with because my knees hurt and it was hard for me to be in poses like Ustrasan or camel pose. ​ And then after a while I started getting more adapted in my practice and then it felt better to be on a thinner mat so I went to a thinner mat. So find one that works for you because they are going to be different. Most studios will have blocks, some will have bolsters and blankets and straps. So I would say most studios will have what you need, not everybody carries bolsters because that’s a little bit more for strategy if they do more restorative practices than they probably will have them. Maggie: ​Yeah and I mean honestly, you need a mat maybe if that, a blanket if you want to start with…

Jerry: ​In fashionable yoga…

Maggie: ​… Yeah! Comfortable clothing for sure. Water, sometimes I just tell people to bring different layers of clothing; they can get chilly, some people want to warm it up so they put on extra layers otherwise is very simple, you really don’t need much at all.

Jerry: ​Yeah, water is probably important too.

Maggie: ​Water.

Jerry: ​Yeah.

Paul: ​That was great guys, thank you so much for being on the LifehackrDiet podcast and YouTube channel. It’s been great chatting to you both.

Maggie: ​Thank you for having us!

Jerry: ​thank you.

Maggie: ​Thanks!

Paul: ​Well I hope you enjoyed that interview as much as Jerry and Maggie did. They are wonderful teachers, wonderful people. They have a wonderful time doing what they love to do and it’s kind of fun because in Jerry’s class, Maggie is always in the back doing the class and vice versa so they really enjoy each other’s perspectives.

So I strongly encourage you guys to go to your local yoga studios, by one of the discount starter packs and give it some time and try different teachers, try different classes, take your time, have an open mind because there is such a huge, huge payoff and it really can be a huge part of your life and really enable you for all your years and all your stages.

So thank you for listening as all of us start down a unique path to leaner healthier bodies there is always challenges along the way which is why the LifehackrDiet community is so important.

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